Thursday, July 22, 2010

Part A. Three rounds for time of:30 Push-ups, release hands from floor at the bottom12' Wall climb 95 pound Overhead squat, 21 reps12' Wall climbSeven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:30 Toes to bar95 pound Ground to overhead, 21 repsSeven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C. Three rounds for time of:6 foot Wall jumps with burpee, 5 reps 20 ft Rope Climb, 3 ascentsTwelve minute time cap. Score time of completion or reps completed within the cap.

Monday, July 12, 2010

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.